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How to Eat Healthy When You’re On the Go
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Tuesday, July 05, 2011
Healthy Child Healthy World:
When you’re home, you are master of your domain. You control what comes into the kitchen and what lands on your children’s plates. But what happens when you’re not at home - when you’re traveling, fighting traffic, waiting at the airport, running late or stuck at the mall and your child is starving?
The fear of drive through and fast food restaurants has been drilled into most of us (and for those of you who aren’t sufficiently disgusted, this slide show of the top American fast food sins will convert you). But sometimes there’s no avoiding a meal out at a less than healthy establishment. So here are some tips and guidelines for smart ordering and healthy practices when eating out.
1. Fast Food Does Not Mean Fried Food. In response to consumer demand, it’s increasingly easier to find healthy, convenient alternatives to fried foods on fast food menus. Opt for anything that is grilled, steamed, roasted, or baked, or try an entrée-sized salad (see Tip 2). And keep your eye out for leaner cuts of meats like skinless chicken breasts, turkey burgers, and beef sirloin. Other healthier menu options are bean burritos, a slice of veggie pizza, a salad or fruit bowl, or a deli sandwich on whole wheat bread.
2. Avoid High-Fat Add-Ons. Request salad dressing, sauce, cheese, or toppings on the side so you can apply sparingly, instead of drenching your meal in empty calories and through the roof sodium levels.
3. Mind the Portions. Restaurant portions have been growing in size for years (from large to enormous). In the 1950s, the average size of a hamburger was 1.5 ounces, while today’s burgers weigh in at around 8 ounces. Share entrees between your family or take the other half of it to go!
4. Drink Water. Soda, sweetened iced tea and lemonades, energy drinks and most juices are loaded with high fructose corn syrup and empty calories. Make H2O the beverage of choice for everyone, and skip the plastic bottles and Styrofoam cups by refilling your own container, like a stainless steel water bottle, with filtered water.
5. Avoid the “Cream”, Opt for the “Color.” Meal choices with the words Alfredo, a la crème, au gratin, or described as “creamy” will likely be smothered in a heavy, artificially enhanced sauce. On the other hand, foods that reflect the colors of the rainbow are usually a healthier choice. Many kid’s meals end up as a plate of “beige”, all starch, breads, and sauces. Picking a colorful fruit or veggie salad will automatically up the nutritional content of your meal.
6. Make Substitutions. Don’t be afraid to speak up about the ingredients or preparation of your food if it will make it healthier. Ask for meat to be grilled “light”, with as little butter or oil as possible. Request salsa or mustard, instead of mayonnaise or sugar-filled ketchup for your sandwich. Request sour cream instead of butter for your baked potato. Ask to have a side salad or fruit instead of fries. The extent to which servers will go to make you happy might surprise you.
7. Find the Healthy Options! Use this fantastic tool from Eat Well to map out restaurants in the area that serve organic, local and healthy fare. With a little research and a GPS, you’re instantly connected to restaurants that share your values.
8. As Always, Plan Ahead. Keep your purse, bag, and car ready for moments when hunger strikes and a healthy snack is in need. Dried fruits, granola, mixed nuts, apples, oranges, and cereals stay fresh and transport easily – especially with the array of cool, non-toxic containers available.
Join us Thursday July 7th at 6pmPST/9pmEST to tweet about healthy eating tips while on vacation! We have great panelists and prizes! Here are the details.
Posted by Yoga Teacher Training on 07/27/2011 at 11:22 PM
Planning ahead and bringing along healthy snacks is something that I usually do. One more way to ensure that the family can eat healthy while on the go is to choose where to stop. Avoiding fast food places and opting for a restaurant that provides healthy food is a sure way not to be forced into a situation where the kids will ask for fries and the like.
Posted by Felicia Nicks on 07/22/2011 at 11:16 AM
This is great to know for us that do not have kids. Everyone can learn from this blog. Thanks!
Posted by Natural Health and Wellness Center, Inc on 07/21/2011 at 11:09 PM
Great suggestions instead of excuses that some clients give me.
You added a few more that I will definitely use. and will copy this
to give to patients. Esp when they hand me their food logs and
start in with excuses. !!!!
Posted by Toronto Doula on 07/19/2011 at 11:49 AM
So true…it’s easy to eat healthy while you’re at home, but on the road is always tough if you’re not prepared. Great suggestions and easy for anyone to follow. Thanks for the post.
Posted by Stephanie-Mom's Healthy Market on 07/09/2011 at 04:42 AM
Thanks for all the great tips. Fast food restaurants seem to be the norm but when you’re on the go you can also consider buying meals at a local grocery store for fresh fruits, veggies and salads. Most grocery stores, even Wal-Mart have deli’s with pre-made sandwiches, etc. or you can even buy the ingredients to make your own.
Posted by yoga teacher training on 07/06/2011 at 07:35 AM
This is something we can all relate with. In fact I sometimes don’t travel because of my diet. I mainly eat 70% raw and mainly fruit. And yes, organic. So as you can imagine this can be tough sometimes. I try and travel as much as I can with my own food but that can get tough on longer road trips. So for me, #8 on this list is what I focus on most. Its easy for me to avoid the junk food, its mainly a challenge finding the healthy food. I am noticing more raw food bars which is great! I’d love to see a list of some of those as I am sure I am not aware of all of them.
Posted by Gosia on 02/17/2010 at 09:52 AM
Great article !!! Thanx thanx thanx
Posted by Beatrice Ferguson on 02/09/2010 at 05:24 AM
My diet is very healthy (Organic) you name it. I’m on the road to change my families as well. This article made it easy!!! Thanx!
Posted by Chris McNeil on 10/05/2009 at 04:36 AM
These are 8 good points.
I might add that #8 might be the “meta strategy” as planning ahead is the habit that makes the other habits possible. It’s so much easier to plan out a day’s healthy eating instead of waiting for fighting temptation face to face.
Chris McNeil, founder
FitMenu Restaurant Nutrition and Healthy Dining
Posted by Tracie on 10/04/2009 at 04:24 AM
Awesome article! Love the Eat Well map!
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Posted by Kathryn on 08/31/2011 at 06:07 AM
As a parent of a child with multiple food allergies, i HAVE to plan ahead and ALWAYS have food for my little one. This article is great for people who don’t plan ahead, but planning food is a necessary every day MUST for me.